Newsletter for Peak To Shore Physiotherapy & Sports Medicine
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
Direct Access You do not need a referral for physiotherapy, however, some insurance providers require one. Check with your provider. Come see us! Exciting News We are anticipating our Stayner location to be opening in the next fewweeks! We also hope to have ourWasaga clinic open shortly after Labour Day! Stay tuned formore details.
RELIEVING LOW BACK, HIP, & KNEE ARTHRITIS PAIN
Georgian Bay Location 1 First Street Unit 102 Collingwood ON - L9Y 1A1 Phone: 705-446-2551 Fax: 705-446-1897
Monday Tuesday Wednesday Thursday Friday
8:00am - 8:00pm 8:30am - 8:00pm 8:00am - 8:00pm 8:00am - 8:00pm 8:30am - 4:00pm
Hours subject to change due to COVID-19. Please call in advance.
INSIDE: Coming to Wasaga Beach · Arthritis & Physiotherapy Exercise Essential · How Can I Improve My Sleep?
Relieving Low Back, Hip, & Knee Arthritis Pain
caused by either injury or normal wear and tear. WhatCausesLowerBack,HipandKneeArthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries. Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover howour teamof specialists at Peak To Shore Physiotherapy can get you moving pain-free again!
If you’re constantly facing lower back, hip or knee pain— you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in Canada. The most prevalent form of arthritis is osteoarthritis, which is
Coming to Wasaga Beach
Andrew Ewert - PT BSC PT, BSC BIO, CGIMS REGISTERED PHYSIOTHERAPIST
Andrew relocated to the area from the West Coast 3 years ago and has been providing physiotherapy to the area residents since. He graduated fromQueen’s University and has over 15 years of experience. Andrewhaspost graduate training inmanual therapy, acupunctureandGunnintramuscularstimulation(IMS). Andrewtakespride intreatingallpatientsas individuals andensures theyget theright treatment approach for their individual concerns. Andrewworkswithpatients of all ages and activity levels, from the professional athlete, totheavidgardener, totheexperiencedcouch
potato. Andrewtakespride ingetting totheroot cause of the injury. He uses a variety ofmodalities to get his patients back to doing what they love. When not at work you can find Andrew enjoying all the area has to offer from peak to shore. You can find himat the beachwith his kids, surfing in the bay, snowboarding down the escarpment and hiking the many trails theareahas tooffer.Andrewisveryexcited to be at the new Peak to Shore Wasaga Beach Clinic and servicing the area and its residents.
Exercise Essential
Arthritis & Physiotherapy
Regardless of the cause of arthritis, physiotherapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physiotherapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation.
Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact oneof our therapists today andask about ongoing physiotherapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Go online or call us to schedule an appointment today. Source https://www.arthritis.org/about-arthritis/understanding- arthritis/what-is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back- pain/causes/back-arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve- back-and-hip-arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause- sacroiliac-joint-pain
KNEE EXTENSION STRETCH
While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 10 seconds. Repeat as needed. Did You Know? We Also Specialize In: • Physiotherapy • Therapeutic Exercise • Acupuncture • Chiropractic Care • Athletic Therapy • Pilates
• Massage Therapy • Strengthening & Conditioning • Concussion Therapy
• Taping & Bracing • Manual Therapy • Sports Medicine
Healthy Recipe Vitamin Burst Smoothie
INGREDIENTS
• 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter
• 1 cup fresh orange juice • 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango • 1/2 cup pineapple
DIRECTIONS
Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection- fighting ability of your immune system. fountainavenuekitchen.com/recipe/immunity-boosting-smoothie
How Can I Improve My Sleep?
3. Temperature. Have you ever woken up sweating, only to throw the blankets off and wake up freezing a couple hours later? The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimum bedroom temperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you from it! If you are experiencing sleep deprivation due to your chronic pain, contact Peak To Shore Physiotherapy today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.
It can seem difficult to feel as if you are in control of your own sleeping schedule and patterns when you are suffering from chronic pain. People who are diagnosed with sleeping disorders tend to worry more about how their lack of sleep will impact their health, thus creating more toxic stress. They may also exhibit greater sleep sensitivity, making it easier for them to wake up to small environmental changes while they are sleeping (such as a creaky floorboard or a shift in sleep position.) However, there are some steps you can take to make sleeping as comfortable as possible for you and try to make up some of the sleep debt you experience each night. The environment in which you sleep is one of the most important factors in creating a good night’s sleep. This includes: 1. Noise . If you experience sleep sensitivity, it is important to make sure that any unexpected noises are limited in your bedroom. Sleeping with a white noise machine or fan can help eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning.
Did You Know? We Can Also Treat:
• Arthritis • Hip Injuries • Knee/Ankle Injures
• Muscle/Tendon Injuries • Shoulder/Elbow Injuries • Sports Injuries
• Sprains • Vertigo • And more!
Call Peak To Shore to talk with your physiotherapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
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